If your goal is to improve your upper body, then this complex is especially for you. Here are five exercises with dumbbells, for training the muscles of the back, shoulders, arms, and chest.
Try to work at a fairly high pace, it will help burn fat faster and better affect the muscles. Rest between sets is 40-60 seconds, between exercises – 60-90 seconds. At the end of your workout, do any exercise for your abdominal muscles so that your upper body looks perfect.
Set of exercises
Traction dumbbell in the slope
Dumbbell in the slope – a basic exercise in bodybuilding, for the development of the central and upper back.
- Main focus: the broadest
- Complete: 3-4 sets of 12-14 repetitions
French bench press
French press — Today we look at all the ways to perform the French bench with detailed technique exercises.
- Primary focus: triceps
- Complete: 3-4 sets of 12-14 reps
Dumbbell bench press on a horizontal bench
The dumbbell bench press is one of the basic exercises for training the pectoral muscles. Additionally, deltoid muscles and triceps are involved in the movement.
- Primary focus: chest
- Complete: 3-4 sets of 12-14 reps
Concentrated biceps lift
Concentrated biceps lift. The peculiarity of this exercise is in a large amplitude of movement and a powerful peak contraction at the top point. The maximum load in this exercise gets biceps.
- Primary focus: biceps
- Complete: 3-4 sets of 12-14 reps
Dumbbell bench press overhead sitting
A dumbbell bench press overhead is a great bodybuilding exercise for developing the middle and anterior bundle of deltoid muscles.
- Primary focus: deltoid (shoulders)
- Complete: 3-4 sets of 12-14 reps
